WOD
Row 1000 m
Then
25-20-15-10-5
Push-ups(RX feet elevated 8"/6")
20 walking lunges
Then
Run 400 m
Accessory
4 x 15 reverse hypers
4 x 10 ring pull-ups or ring rows
4 x 10 Arnold Press
WOD
Row 1000 m
Then
25-20-15-10-5
Push-ups(RX feet elevated 8"/6")
20 walking lunges
Then
Run 400 m
Accessory
4 x 15 reverse hypers
4 x 10 ring pull-ups or ring rows
4 x 10 Arnold Press